It's easy to think of preparation as purely physical: warming up, stretching, getting our bodies ready to move. But what happens before we perform is just as much a mental exercise. For Nike Trainer Shona Vertue, preparation is less about perfecting a routine and more about creating the right conditions to be present – whether she’s training, writing her psychology thesis or simply trying to squeeze in some morning productivity before her daughter wakes up.

To celebrate the launch of the Nike Mind 001 Cucumber Calm colourway, we spoke to Vertue about the rituals that help her get into the right headspace, why nerves aren’t necessarily something to fear, and what she’s learned about adaptability since becoming a parent.

What does your own pre-performance ritual look like?

Funnily enough the Nike Mind 001 shoe – in addition to being an amazing pregame or pre-training shoe – I actually use it as my pre-writing shoe. At the moment I am writing a thesis project for my psychology studies and I can only really work on it when my daughter is asleep. So I wake up at 5am, so that I can do two hours of writing or reading (or both) before she wakes up. I put on my mind shoe, drink my coffee and creatine and just give my brain some time to come online.

Is there a difference between preparing your body and preparing your mind?

There is and there isn't. I subscribe to a very embodied cognition approach in that I don't think there is a clean separation between preparing the body, and preparing the mind. The way we think, feel and prepare psychologically is deeply intertwined with our bodily state and experience. Performing a mobility routine can really help you to focus your mind, as much as it can help prepare your joints. Likewise, a mindfulness practice can not only support your general mindset, but it can also calm your body appropriately for the game or training ahead. They all interact.

What do you do when your usual routine isn't possible?

I have become much more flexible with 'things not going to plan' since having a baby and I think it's actually made me more effective, even though parenting can sometimes make you feel the opposite. The adaptability it's taught me has been incredibly beneficial in all areas of my life.

What's something you do before a workout that has nothing to do with exercise?

Put my device away. It's too distracting for a good training session.

What's your relationship with nerves? Do you try to get rid of them or work with them?

I actually think they’re incredibly important. I try to remind myself that nerves are a kind of chemical readiness for something I care about. Many of the sensations we associate with nerves are your body preparing you to perform. I only try to regulate them when they become excessive enough to interfere with my ability to function. In those situations, mindfulness or breathwork can usually help me settle things fairly quickly.

How does your approach to preparation change when you’re training hard?

When you’re training hard, I think you have to recognise that what you do on either side of the workout, both before and after, supports your capacity to work at that intensity. Having some reliable strategies in place for preparation and recovery becomes essential.

What does your pre-performance routine look like when you're training hard?

For certain training sessions it's mobility to prepare my joints, particularly if I've been extra sedentary that day. I also make sure I am hydrated and nutritionally supported going into sessions and I really notice when I have let that slip. In terms of mental preparation, I will always spend a few minutes away from any devices ahead of training to ensure I am present with my body.

Why do you think the mental side of preparation is often overlooked?

I'm not entirely sure why it's been neglected – it's such an integral part of preparation. I think as more research emerges in the area, more people who may have focused solely on physiology are starting to acknowledge the connection. Nike is very much at the forefront of supporting that integration based on just how long they've been researching Nike Mind (10 years in the making).

What’s one pre-performance ritual you’d recommend to someone looking to feel more prepared?

Honestly, Nike Mind 001 has become such a great ritual for my morning preparation. I think any small ritual that helps you feel more present and focused on the task you’re about to engage with can be incredibly beneficial, especially in a world where our attention is constantly being pulled in a million different directions.